How to Speed Up Muscle Recovery

by
SARAH DAVIS Last Updated: May 03, 2011

Sarah Davis

Sarah Davis has worked in nutrition in the clinical setting and currently works as a licensed Realtor in California. Davis began writing about nutrition in 2006 and had two chapters published in "The Grocery Store Diet" book in 2009. She enjoys writing about nutrition and real estate and managing her website, RealtorSD.com. She earned her bachelor's degree in nutrition from San Diego State University.

Athletic performance is only part mental; much of it has to do with training, nutrition and the capacity of your muscles. If muscles are overworked, they will not perform as well. This is why even professional athletes take at least a day to rest here and there. If you're concerned about your performance and you want to do better in your event or to be able to train harder, you need to speed up your muscle recovery after each workout.

Step 1

Take a branched-chain amino acid supplement right after your workouts to speed up the recovery of your muscles. According to the Bastyr Center for Natural Health, athletes who supplemented with amino acids recovered faster from their workouts and could train harder than those who didn't supplement. The Bastyr Center for Natural Health explains that branched chain amino acids (BCAAs) are used up by the body during strenuous exercise so supplementing them after a workout can reduce muscle breakdown and reduce soreness of the muscles.

Step 2

Have at least one full rest day each week. It is also a good idea to rest your muscles at least one day after working them. This is because training makes small tears in the muscles. You build muscle when you rest and let the muscle rebuild itself. If you are an endurance athlete, take at least one day a week off. If you are lifting weights with your biceps and triceps on Monday, do something else, like a leg workout on Tuesday.

Step 3

Enjoy a massage once a week. The "Journal of Athletic Training" found that getting a massage after a workout can decrease delayed onset muscle soreness (DOMS) by 30 percent, while at the same time reducing muscle swelling. You don't need to get a massage after every workout, but a massage after the end of each week can help you spring strong into the next week with more muscular capability and less soreness.

Step 4

Maintain a balanced diet with protein, fat and carbohydrates. Science Daily explains that the amino acids found in proteins are essential to held rebuild muscle tissue after workouts. It recommends eating 1.4 to 2g of protein per kilogram of body weight every day to boost muscle recovery. It notes that carbohydrates and fat are also essential for a healthy and balanced diet.

Things You'll Need

A branched-chain amino acid supplement

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